The CrossFit OIB Instructor Training Program begins this week! We are excited to begin the training process with a very special group of student interns. Since our beginning in 2009, CFOIB has been on the forefront of CrossFit gyms, implementing our own training program for growing and mentoring coaches. True to our mission statement, we have a standard of excellence in developing top level coaches. We are proud of our tradition of nurturing, training, and mentoring amazing coaches. Our instructors always have and always will be born and bred from within our very own CrossFit Ocean Isle Beach Community, built on a STRONG FOUNDATION.
FITNESS
A.
Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Alternating Reverse Lunges x 20 steps
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds
B.
Every minute, on the minute, for 15 minutes:
1st minute – 15 Kettlebell Swings
2nd minute – 200 Meter Run
3rd minute – 20/10 Push-Ups
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 (these can be done in bands if necessary)
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
**Lean Away Pullups is a variation of the better-known subscapularis pull-up which is another great upper back exercise to develop strong latissimus dorsi, rotator cuff and grip. It it particularly interesting for law enforcement officers and mixed martial arts practitioners, as they have to be strong from many angles.
https://www.youtube.com/watch?v=8SWOa_jkHSM
AIM
A.
Take 15 minutes and build to today’s 1RM Clean or Power Clean
B.
Every minute, on the minute, for 15 minutes:
1st minute – 5 Power Cleans @ 65-75% of today’s 1RM
2nd minute – 200 Meter Run
3rd minute – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
SPORT
A.
Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%
B.
Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%
C.
Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Goal loading per set (by %):
*Set 1 – 70-75%
*Set 2 – 75-80%
*Set 3 – 80-85%
*Set 4 – 85+%
D.
Three sets for times of:
10 Hang Squat Cleans (155/105 lbs)
15 Chest-to-Bar Pull-Ups
20 Box Jump-Overs (24″/20″)
Rest 2 minutes
Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Six sets of:
Run 200 Meters @ 75-80%
Run 400 Meters @ 85-90%
Walk 200 Meters
CrossFit MOM
Advanced
5 rounds
10 medicine ball cleans #12
10 wall ball #12
Intermediate
4 rounds
10 medicine ball cleans #10
10 wall ball #10
Beginner
3 rounds
10 medicine ball cleans #8
10 wall ball #8